Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
3 Clean Deadlift
3 Tall Squat Clean
3 Hang Squat Clean
Compete
Squat Clean (5×1)
1.) 5 SETS
1 Squat Clean
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 9 | Aim for 90-95%. Focus on consistency in technique across all 5 Sets.
Clean Pull (3×3)
2.) Clean Pull
3×3
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 9 | This week we are working on speed off the floor. Ideally, we want to build up to past our previous 1RM.
Extra Credit
FOR RECOVERY (No Measure)
Perform a Full-Body Yoga Session
*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.
(No Measure)
GOAL: RPE 4 | Get the body moving and feeling good. Big Benchmark tomorrow with Point Break.